How To Do a Warrior 2 Pose?

Warrior II (veer-uh-buh-DRAHS-nuh) is a standing yoga pose that improves resilience, flexibility, and focus. It is named after Virabhadra, a Hindu mythological warrior who is an embodiment of Shiva. Virabhadra was a huge, black, and fierce god.

This is a hip-opening stance that enhances the thighs and buttocks muscles. It tones the stomach, knees, and foot arches. This posture often opens the chest and back, allowing for better ventilation and circulation across the body. Fat feet, sciatica, infertility, and osteoporosis have also been linked to it. 

Warrior II is more than just a physical posture; it improves concentration. You focus your mind and your eyes while you refine your gaze. Distractions go away, and the energy becomes stronger and more concentrated.

The Idea of The Warrior 2 Pose

This pose is meant for warriors in training. Before we jump into the steps, let’s look at the synopsis. Place your companion in front of your back leg. 

Loop a rope across your inner groin, and when you bend your front knee into the stance, your companion will tug tightly on the strap as you stop the action with your back-leg inner groin. 

The shoulders are centered over the pelvis in the above description, and the sides of the torso are similarly broad. You may also tilt the arms parallel to the line of the top shoulders and lean the body somewhat away from the left knee.

How To Perform The Warrior 2 Pose

Step 1:

Move or lightly jump your feet 3 1/2 to 4 feet apart with a nice big breath. Elevate the arms parallel to the ground and stretch them out to the sides aggressively, shoulder blades deep and palms flat.

Step 2:

The right foot must be turned slightly to the right, while your left foot should be rotated 90 degrees to the left. Align the left and right heels together. Firm your legs and turn the left leg outward so the middle of the left knee cap and the center of the left ankle is in contact.

Step 3:

Exhale and bend your left leg over your left ankle, aligning your shin with the concrete. Put the left thigh parallel to the floor if necessary. You will anchor this left knee movement by strengthening the right leg and pushing the outer right heel squarely to the board.

Step 4:

Stretch your arms parallel to the surface, away from the gap between your shoulder blades. Keep the sides of the body similarly long with the elbows directly above the pelvis to avoid leaning over the left thigh. Slightly press the tailbone into the pubis. Look out over the fingertips with the head turned to the side.

Step 5:

Stay between 30 and 1 minute. Coming up by inhaling. Reverse the foot and repeat on the left with the same amount of time.

Frequently Asked Questions

What makes Warrior 2 So Difficult?

Warrior 2 is a popular yoga pose that, despite its importance, is often overlooked. Virabhadrasana 2 may, however, be a rather intense pose if done correctly since it aligns the whole body. As a result, it's essential to pay attention to this position’s alignment and practice it respectfully.

Is Warrior 2 a Good Opener For The Hips?

Virabhadrasana 2 is the second in the sequence of Virabhadrasana. Standing postures are beneficial to exercise daily because they increase leg awareness, expand the hips, and extend the legs and hip muscles. Warrior II, also known as Virabhadrasana II, is a pose that can be done at any stage, from beginner to advanced.

Warrior 2 Targets Which Muscles?

Warrior 2 extends and reinforces muscles in the inner thighs (gluteus medius and some lateral rotators), outer hips (gluteus medius and some lateral rotators), anterior thighs (the large body of quadriceps), and outer shoulders (lateral deltoids), as well as strengthening and building stamina in the outer hips (gluteus medius and some lateral rotators) (most of the adductors).


Warrior II is a challenging physical, behavioral, and emotional challenge. It is appropriate for yogis of all ages and is one of the most commonly performed yoga postures. This full-body posture, also known as Virabhadrasana II, works almost all of the muscles. 

Legs, glutes, ribs, spine, stomach, shoulders, and arms are all strengthened in Warrior II. Holding the pose for a long time can also help you build stamina. In Warrior II, as in other yoga positions, paying attention to breathing is crucial. 

Start to feel the comfort in the endeavor when you take deep breaths. Melt the physical anxiety away, and the emotional discomfort can start to disappear as well with enough practice.